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Intense At-Home Exercises That Boost Your Heart Rate and Calorie Burn

If there's one trainer who understands the need for fast but effective workouts, it's Kaisa Keranen, or KaisaFit if you follow her on social media. (Not following her? Here are a few reasons why you're missing out.) Keranen already showed you how to break a sweat with her #FitIn4 series, which includes some full-body plank and plyo exercises, moves that will sculpt legs and abs of steel, and how to push, punch, and plank your way to a stronger body. And now she's back at it again with this circuit you can do at home, at the gym, or just about anywhere. So the next time you want to fit in a workout, but feel like you have no time, consult Keranen and you'll find out you have zero excuses. Let's get to work!

Tuck Jump Burpees

A. From standing, place hands on ground and jump feet back to push-up position.
B. Jump feet forward to meet hands.
C. Explode into air, bringing knees to chest. Repeat.

Do AMRAP (as many reps as possible) in 20 seconds, then rest for 10 seconds

Cross Leg Push-Ups

A. Start at the top of a push-up.
B. Extend left leg under the right and lower into a push-up.
C. Push-up, then extend the right leg under the left and lower into a push-up. Continue alternating.

Do AMRAP (as many reps as possible) in 20 seconds, then rest for 10 seconds

Low Lunge Switch Jumps

A. Start in a lunge with the left leg in front, back knee an inch from the ground.
B. Drive through heels to explode off the ground, switching legs so right is in front. Continue alternating.

Do AMRAP (as many reps as possible) in 20 seconds, then rest for 10 seconds

Hollow Hold Circle-Ups

A. Start in a V position, knees bent and arms extended at shoulder height.
B. Circle arms back, lowering body until shoulders and legs are an inch from ground.
C. Circle arms backwards while crunching back up to start position.

Do AMRAP (as many reps as possible) in 20 seconds, then rest for 10 seconds

*Complete entire circuit 2-4 times, alternating sides per exercise as needed.

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